Cutting the BS, fixing the problems, my journey to the natty stage in 2014!!!!

[rmwing]

Unlucky bud, best not to risk it aye

I suffered my first injury the other day sucked!

Yerp it sucks shieeeet, will see how it feels on wednesday, if it still crappy might just take upper body off until next week

[rmwing]

Tuesday 22nd January 2012 - Legs
Training @ Goodlife Carseldine

Back Squat - 120kg - 4x5,5,5,5 - Same, might have done 6 in the second set not sure lol
RDL - 72.5kg - 4x8,8,8,8 - +2.5kg
Standing Calf Raise - 100kg - 4x7,7,7,7 - + 4 reps
Leg Extension - 8 - 4x10,10,10,10
Lying Leg Curls - 6 - 4x8,8,8,4

Pretty good besides losing count of my reps on 2nd Set of Squats lol. Thinking of getting rid of leg extensions all together and leaving Quad development to just Back/Front Squats and lunges, any machine I use for quads I tend to feel a lot in my knees where as I feel it all in my Quads during free weight exercises.

Macros

177g - Protein
301g - Carbs
75g - Fat

http://www.myfitnesspal.com/food/diary/rmwing

[rmwing]

Gunna redo my leg days to this...

Primary Movement - Back Squat/Deadlift/Front Squat
Secondary Movement - RDL/Split Squat/RDL
Accessory Movements - Standing Calf Raises - Lunges - Ham Curls

I may add Seated Calf Raise later down the line but I think the above is more then enough for legs since I'm doin em 3 days a week

Am going to take tomorrow off lifting just to let my shoulder heal up regardless of how it feels, hopefully will be good to smash it out on friday!
- Will keep macros the same

[rmwing]

Today's Macros

173g - Protein
300g - Carbs
76g - Fat

Like I said in the previous post gunna take today off and let my shoulder heal up from w/e I did too it on Monday and hopefully be ready to smash it on Friday.

[rmwing]

Thursday 24th January - Legs
Training @ Goodlife Carseldine

Deadlift - 142.5kg - 5x5,5,5,5,5 - +2.5kg
Split Squats - 22.5kg DB's - 4x7,7,6,6 - First time trying these
Standing Calf - 100kg - 4x8,8,7,7 - +2reps
Lunges - 20kg DB's - 4x8,8,8,8
Ham Curls - 6 - 4x8,8,8,8 - +4 reps, not the cleanest form at the end though.

Felt real good doing Deads today. Interested to see how they go next week given I would not have had a rest day the day before. Split Squats were a bit awkward at first but felt better towards the end.

Weight has been holding steady at 85.8ish this week, gained about 1kg since coming off diet but its most likely all glycogen and the water weight that comes with it, as well as all the extra food going through my system. If weight is still steady through too Sunday next week I'll up my carb goal by 25g a day.

Today's Macros

174g - Protein
301g - Carbs
76g - Fat

[rmwing]

Not very happy.

Went to do chest/back and shoulder is still clicking and painful when lifting even the bar.....Gunna book in for physio and see what's up.

Will keep macros the same for the most part and continue training legs.

[rmwing]

Had a mass chest meal last night lol

Gunna do a 24hr fast today and adjust macros today/tomorrow to compensate

Will also take today off and hit legs tomorrow

[rmwing]

Update

With the apparent tornadoes leading to PoS weather this weekend I decided to stay home as no one else was here in case sheit went bad so didn't hit the gym.

Also I regrettably had a 3 day long cheat weekend so weight is up a bit, not gunna try and fix just going to start over from today and not let it derail me.

Will hit the gym soon, if Shoulder is still iffy will just do Back and Arms and see how I go.

[rmwing]

Monday 28th January - Upper Body
Training @ Goodlife Carseldine

Incline BB Press - 70kg - 4x9,9,9,9
Lat Pulldown - 75kg - 4x8,8,8,8
Hammer Str Seated Row - 50kg - 4x10,8,8,8
Lateral Raises - 12.5kg DB's - 4x8,8,6,6


Was feeling good during Incline Press but went over to do Flat and my shoulder just flared up like a mofo. Decided to just do a condensed upper body session, 1 exercise per major body part, until I can get this shoulder sorted.

I tried to do Skullcrushers but they hurt too much and the Squat Rack was occupied so I couldn't do curls (notsrs).

[rmwing]

Macros today

173g - Protein
283g - Carbs
76g - Fat

Planned Macros for tomorrow

175g - Protein
299g - Carbs
74g - Fat

Considering my weight was holding steady last week at these macros and I hadn't trained as much as I would've liked I will bump up the carbs to 350g later this week depending on my shoulder which is just inflamed and hopefully drugs will take care of it (hoping to actually get my 2 a day in from Wednesday onward). Advantages of dad being a doctor ftw.

[rmwing]

Tuesday 29th January - Legs
Training @ Goodlfe Carseldine

Squat - 120kg - 5x5,5,5,5,5 - +5reps
RDL - 72.5kg - 4x9,9,8,8 - +2reps
Standing Calf Raise - 100kg - 4x10,8,8,8 +4reps
Lunges - 20kg DB's - 4x9,9,8,8 - +2reps
Lying Leg Curls - 6 - 4x8,8,5,3 - lost 8 reps

Pretty good session besides losing a lot of reps on curls, should be expected though as I upped the workload on everything else so the hams would've been a bit knocked around.

[89JVH]

Good stuff bro Glad to have my bloody power back on, can get back to business on the forums haha

[rmwing]

Good stuff bro Glad to have my bloody power back on, can get back to business on the forums haha

lol get smashed that badly? We didn't cop any serious damage or power outage just a depressing storm :P

[rmwing]

Wednesday 30th January 1st Session - Chest/Back
@ Snap Fitness Chermside

Incline BB Bench - 70kg - 4x10,10,9,9 +2reps
Flat BB Bench - 80kg - 4x8,8,7,7 - +2reps

Lat Pulldown - 75kg - 4x8,8,8,8 - Same but form a bit cleaner
T-Bar Row - 40kg - 4x10,10,9,9 - +2reps
Yates Row - 72.5kg - 4x10,10,10,9 - +3reps

If I wasn't for a few clicks shoulder felt perfect, didn't cause any discomfort. Also decided chest flyes are waste of time for me so scrapped them, will prb ad seated row pulling to the upper abs later down the track.

[rmwing]

Wednesday 30th January 2nd Session - Shoulders/Arms
@ Goodlife Carseldine

Standing OHP - 40kg - 4x8,8,8,6 - Same
Facepulls - 2 - 4x8,8,8,8 - New way of doing these

CGBP - 72.5kg - 4x8,8,8,8 - Same
Skullcrushers - 30kg - 4x10,9,9,8 - +4reps

Preacher Curl - 30kg - 4x9,9,8,8 - +2reps
Hammer Curl - 15kg DB's - 4x8,6,6,6 - 4reps

Finally got my first 2 a day in!! Pretty happy as all the numbers remained constant or better besides hammers, which is pretty good IMO considering I haven't done a shoulders/arms session in almost 2 weeks and trained chest/back this morning.

Drop in hammer numbers would have also been due to the fact I did my bicep exercises back to back, usually I do Preachers third then Hammers last so they get a bit of rest inbetween, but oh well there's always Friday!

Interested to see how deadlifts go tomorrow!

[rmwing]

Also here is today's Macros

176g Protein
350g Carbs
74g Fat

And planned macros for 2morrow

175g Protein
350g Carbs
73g Fat

http://www.myfitnesspal.com/food/diary/rmwing

[rmwing]

Thursday 31st January - Legs
@Snap Fitness Chermside

Deadlifts - 142.5kg - 5x5,5,5,5,5 - Same
Split Squat - 22.5kg DB's - 4x7,7,7,7 - +2reps
Flat Calf Press - 200kg - 4x8,8,8,8 - New
Lunges - 20kg DB's - 4x9,9,9,9 - +2reps

Think I pulled my left Hip Adductor, was pretty uncomfortable doing lunges so I decided to skip Leg Curls. Felt real good during the deadlifts though, could've upped the weight but decided to keep it as is for today due to 2 a day yesterday.

Also quit my job @ Goodlife so will be doing most of my training @ Chermside till Enoggera opens. It's not bad except for the fact there is no standing calf raise so soon enough I'm gunna have to load up the leg press with plates upon plates . Also not much room to do walking lunges so ima have to be doing them in a circle. =/

[89JVH]

lol get smashed that badly? We didn't cop any serious damage or power outage just a depressing storm :P

Strangely nah lol few snapped tree's & that was it... 30 hours without power for no real reason "facepalm"

[rmwing]

Friday 1st Febuary 1st Session - Chest/Back
@ Snap Fitness Chermside

Incline BB Bench - 70kg - 4x10,10,10,10 - +2reps
Flat BB Bench - 80kg - 4x8,8,8,7 - +1rep

Lat Pulldown - 75kg - 4x9,9,8,8 - +2reps
T-Bar Row - 42.5kg - 4x8,8,8,8 - +2.5kg lost reps
Yates Row -72.5kg - 4x10,10,10,10 - +1rep

Good workout everything went up, progress=muscle :P. Getting a massage later this morning hopefully won't knock me out for this evenings 2nd Session.

Also trained fasted this morning (4am not even once) and it obv didn't change my performance, take that timing is important bro's.

Will post Macro's with this afternoons workout.

[rmwing]

Not gunna do a 2nd session today.

Was told that I probably strained/bruised my left hip adductor and won't be able to do a decent amount of leg work for a week (Can't catch a break) so I'll will do Shoulders/Arms tomorrow and the limited leg work I can do with it.

Macros for today were

177g Protein
352g Carbs - 22 of which is Fiber
75g Fat

[rmwing]

Strangely nah lol few snapped tree's & that was it... 30 hours without power for no real reason "facepalm"

I'd prb lose my **** for that long without anything to do..

[rmwing]

Saturday 2nd Febuary - Shoulders/Arms/Hams/Calves
@ Snap Fitness Chermside

Standing OHP - 40kg - 4x8,8,8,8 - +2reps
Facepulls - 15kg - 4x10,10,8,8, - New Machine

CGBP - 72.5kg - 4x9,9,9,9 - +2reps
Skullcrushers - 30kg - 4x10,10,9,9 - +2reps

Preacher Curls - 30kg - 4x9,9,9,8 - +1rep
Hammer Curls - 15kg - 4x8,8,8,8 - +6reps

RDL - 72.5kg - 4x9,9,9,9 - +2reps
Leg Curls - 50kg - 4x8,8,8,8, - Different Machine
Calf Press - 200kg - 4x10,10,10,10 - +8reps

So because of the minor tear in my left hip adductor I couldn't do any quad work today and won't be able to do any next week, including Deadlifts. So I'm gunna do Shoulders/Arms on my leg days next week and just mix it in with the ham/calf work I can do and hopefully, just hopefully, the week after I'll actually be able to get a full 9 sessions in >.<.

Besides that the workout was good, everything went up so moar progress and hopefully moar muscle is on the way

[89JVH]

I'd prb lose my **** for that long without anything to do..

Haha shoulda seen the endless rants I was doing on ******** man!

[DieselNZ]

Subscribed. Excellent work so far, keep it up. Good luck from NZ!

[rmwing]

Haha shoulda seen the endless rants I was doing on ******** man!

Can imagine lol.

[rmwing]

Subscribed. Excellent work so far, keep it up. Good luck from NZ!

Cheers dude! Only 11 moar months of bulking to go!

[rmwing]

Monday 4th of February 1st Session - Chest/Back
@Snap Fitness Chermside

I'm gunna do Shoulders/Arms on my leg days next week and just mix it in with the ham/calf work I can do

Ignore this, lol,. I figure it's better to just keep doing the 2 a days so I can adapt to the workload.

Incline BB Bench - 72.5kg - 4x8,8,8,8 - +2.5kg lost reps
Flat BB Bench - 80kg - 4x8,8,8,8 - +1rep

Lat Pulldown - 75kg 4x9,9,9,8 - +1rep
T-bar Row - 42.5kg - 4x9,9,9,9 - +4 reps
Yates Row - 75kg - 4x8,8,8,8 - +2.5kg lost reps

Up, up and up is what I like to see, everything improved so nothing negative to report! Will post macros after this arvo's session.

[rmwing]

Monday 4th of February 2nd Session - Shoulders/Arms
@Snap Fitness Chermside

Standing OHP - 40kg - 4x8,8,8,8 - Same
Facepull - 15kg 4x10,10,10,10 - +4reps

CGBP - 72.5kg - 4x10,10,9,10 - +3reps
Skullcrushers - 32.5kg - 4x8,8,8,8 - +2.5kg lost reps

Preacher Curl - 30kg - 4x10,9,9,8 - Same
Hammer Curl - 15kg - 4x9,9,8,8 - +2reps

Pretty good session. Was able to maintain or gain in everything which is good considering last Shoulder/Arm session I was fresh. I don't know what happened on the 3rd set of CGBP but I'll up the weight on Wednesday anyway.

Macros for today

176g Protein
399g Carbs inc 38g of fiber
70g Fat

I've decided to up my carb goal from 350 to 400 a day but lower my fats goal from 75 to 70, will see how this goes but should be able to slowly gain weight on this schedule for a while.

http://www.myfitnesspal.com/food/diary/rmwing

[rmwing]

Tuesday 5th Febuary - Legs
@ Anytime Fitness CBD

Squats - 122.5kg - 5x5,5,5,5,5 - +2.5kgs
RDL - 72.5kg - 4x10,10,10,10 - +4reps
Calf Press - 200kg - 4x10,10,10,10 - Same

Had a reduced session due to my minor tear but got all the important sheit done and progressed.

Squats felt a bit weak at the start but I ended up getting through it all, might spend longer warming up in the future.

175g Protein
400g Carbs, inc 39g of Fiber
69g Fats

[rmwing]

Wednesday 6th February 1st Session - Chest/Back
@ Snap Fitness Chermside

Incline BB Bench - 72.5kg - 4x9,9,9,9 +4reps
Flat BB Bench - 80kg - 4x9,9,9,9 +4reps

Lat Pulldown - 75kg - 4x9,9,9,9 +1rep
T-Bar Row - 45kg - 4x8,8,8,8 +2.5kg lost reps
Yates Row - 75kg - 4x9,9,9,9 +4 reps

Nothing bad too report here! woke up at 86.8kg this morning will prb start weighting myself every Monday.